You’ve probably heard that setting goals can be a great way to stay motivated and improve your chances of success in various areas of your life. And that includes health and fitness.
Whether you want to get stronger, run your first marathon or simply feel better, having specific health and fitness goals will help you make the right lifestyle choices to meet those goals. But the goal setting process can seem daunting, especially for beginners to exercise or diet planning.
While many people think of weight loss or other body-related goals when they hear the term “fitness goals,” this type of goal can be unrealistic for beginners, and may lead to disappointment if not achieved within a short period of time. Instead, fitness experts recommend using the SMART framework when creating fitness goals. SMART stands for specific, measurable, attainable, realistic and time-bound, and is a method used by personal trainers to create goals that are more likely to be met.
To start, try to make your fitness and nutrition goals SMART. This means describing your desired outcome in terms of what you’ll be able to measure, which can help you track and adjust your workouts and nutritional habits. For example, wanting to be able to do more push-ups can be measured and tracked, while wanting to be a bodybuilder could not.
Another aspect of a SMART fitness goal is to keep it relevant to your fitness level and interests. For example, if you’re new to fitness, your goals should focus on gaining strength and endurance rather than losing weight. Similarly, you might be more likely to stick with a workout program if it’s something you enjoy, as research shows that people are intrinsically motivated to do things they like.
Once you’ve decided on your fitness goals, write them down somewhere you can see them. It’s also helpful to create a workout calendar that you can use to track your progress. Honor your fitness commitments as you would any other meeting or appointment — this will help to ensure that you show up and don’t cancel or skip sessions. If you need extra accountability, team up with a friend to sign up for online workout classes together or schedule a weekly group exercise class.
If you’re serious about making a change to your health and fitness routine, consider working with a trainer or health coach. They can provide guidance in designing a plan and offer support and accountability along the way. And remember to always consult with your doctor before starting a new exercise program, particularly if you are over 40 years old, overweight, have a chronic medical condition or are a beginner to exercising and dieting. They’ll be able to determine if you need to see a specialist or have a physical exam before beginning a program. And don’t forget to take a full medical history, including any medications you are taking. This can help prevent any surprises down the road that might interfere with your success.